Many of you have listed some sort of running goal for this quarter. So....for the metcon, begin by running 1 mile, or 4 laps around the parking lot. Hug the outside all the way around for a true mile, DON'T CHEAT! Then do 5 burpees. Then immediately do 10 sit ups. These are Abmat sit ups but if you're feeling like scaling up, do GHD sit ups. After the sit ups, do 15 sumo deadlift high pulls with 45# (remember, DO NOT drop the empty bars or bars with metal plates on them. They will break if dropped too many times without bumper plates!). As the length of the runs decrease each round, the reps of each movement increase. Work through the entire WOD as fast as possible, then relish in the fact that you just ran 2.5 miles, did 50 burpees, 100 sit ups, and 150 sumo deadlift high pulls!